This is my friend Jen from WA, and she is also on Team Optimum Nutrition with me.
But she is also a bada** CrossFitter as well! She talked me into competing
with her this weekend at the Rhino CrossFit Competition in Vegas at the Olympia Fitness
Expo. I represented Unrivaled well with a 3rd place finish! There were only three girls
who could get all the way through in the time cap. It was TOUGH! I would say it was more
of a course, ninja warrior style than a regular WOD. Fun but very difficult!!
Hey guys! Just wanted to let you know that we will be taking this week off of heavy squatting to let our bodies recover/ deload…so we will focus on MOBILITY pre and POST WOD this week. We've been squatting hard and heavy and in order for us to continually improve we need to give our body a short deload period. Happy Monday, Happy Training! I miss you guys!
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.
- 4 Minutes of Max Calorie Row
- 1 Minute Rest
- 3 Minutes of Chest to Bar Pull Ups <--Rx/ Lvl 2: Pull Ups/ Lvl 1: Jumping Pull Ups
- 1 Minute Rest
- 2 Minutes of Back Squats Men: Rx 165/ Lvl 2: 115/ Lvl 1: Air Squats (set up a rack, do not sure pull up rig)
- 1 Minute Rest
- 1 Minute of Shoulder to Overhead Men Rx 135/ Lvl 2: 95/Lvl 1: 65lbs
Ladies Squats Rx 115/Lvl 2: 80/ Lvl 1: Air Squats
Ladies Shoulder to Overhead Rx 95/ Lvl 2: 65/ Lvl 1: 45lbs
**LURONGERS
MAKE SURE TO POST YOUR SCORE AND LEVEL TO THE SCORE SHEET IN THE GYM
IF YOU ARE NOT DOING LURONG: (WOD IS DIFFERENT)
4 min Max Double Unders
1 min rest
3 min max Clean and Jerk 135/95
1 min rest
2 min max Wall Balls
1 min rest
1 min max T2B
CASH OUT: GROUP MOBILITY
CASH OUT: GROUP MOBILITY
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